Have you ever noticed how many hours a day you spend sitting? Whether sitting in a car, eating, working, working from home, or at the office, including sitting to relax. Especially when sitting to work, you often don’t move your hips or change positions, and sometimes when you look up, several hours of break time have already passed.
Did you know? The longer you sit, the higher the risk of disease…
- High blood fat, high blood pressure, diabetes
- Aging faster because cells deteriorate quickly
- Neck, shoulder, and upper back pain typical of office syndrome
- Coronary artery disease
- Herniated disc pressing on nerves
- Hip muscle compressing nerves
What kind of pain? Fits the criteria for hip muscle compressing nerves
Hip muscle compressing nerve syndrome or Piriformis Syndrome occurs when the piriformis muscle near the buttocks and hip presses on the nearby sciatic nerve, causing deep pain in the buttocks that radiates down the back of the thigh and tenderness when pressing on the area. In some cases, numbness may also occur. The symptoms worsen when sitting or standing in the same position for a long time.
Who is at risk of hip muscle compressing nerves?
- Those who overdo exercise
- Those who like running or doing activities that require continuous leg movement for a long time
- Those who sit for long periods, often on hard surfaces
- Those who regularly lift heavy objects
- Those who have had hip muscle inflammation
- Those who have experienced accidents affecting the hip muscles, such as slipping, falling down stairs, or bicycle falls
If you belong to these groups, you are at higher risk of hip muscle compressing nerves than the general population. Once affected, how should it be treated? Starting “physical therapy” may be one of the first methods recommended by doctors.
Physical therapy helps reduce hip pain
In cases where symptoms are not severe, movement is still possible, and bowel and bladder control is normal, a safe treatment to relieve pain is “physical therapy”. Most often, ultrasound is used on the piriformis muscle to relax it, which helps reduce pain. This should be combined with regular muscle stretching and hot compresses at home. Another important factor is avoiding activities that may trigger pain. However, if physical therapy does not improve symptoms, you should see a doctor to consider medication or other appropriate treatments.
How to relieve hip pain with muscle stretching
- Lie flat on the floor and bend both knees
- Place your left ankle over your right knee
- Use your hands to pull your right knee toward your chest and hold for a count of 1-10
- Return your legs to the bent knee position
- Switch by placing your right ankle over your left knee and repeat the same steps
- Completing both left and right sides counts as 1 set
- Continue doing this for 5-10 sets to help relieve pain
